1 - Amakhomikhali Aphethwe Ngama-Melt
Nansi indlela enempilo yokuthola ukulungiswa kwakho. Zama le tuna ye-cheesy ifakwe ngoshizi ngaphezulu .
Chop iziqu kusukela 12 medium baby belle amakhowe. Beka amakhokheji amakhowe ebhodini lokubhaka elifakwe nge-sprayless spray, izinhlangothi ezihlangene phansi. Bhaka ku-375 degrees kuze kube ithenda, imizuzu engu-12 - 14.
Phakathi naleso sikhathi, ulethe i-skillet ehlongozwayo nge-sprayless spray kuya emlilweni ophakathi. Pheka uphinde ugubungele izitshalo eziqoshiwe, 1/4 indebe eqoshiwe anyanisi, no 1/4 tsp. ugarlic oqoshiwe kuze kube lula, cishe imizuzu emithathu. Dlulisela esitsheni esiphakathi, bese u-pat usomile. Engeza u-2.6 oz. isikhwama se-albacore tuna emanzini, umkhawulo we-Laughing Cow Light Creamy Swiss ushizi, 1 tbsp. I-Dijonnaise, no-1 tbsp. I-sweet relish (i-patted dry). Hlanganisa kuze uhlangane ngokuphelele.
Faka umswakama ovela kumakhowe amakhowe, ugcwalise inhlanganisela ye-tuna. Bhaka kuze kugcwaliswe kushisa, cishe imizuzu engu-8. Phezulu amakhowe ngamunye nge-quarter engcezu ka-2% ubisi lwesi-American ushizi. (Yilokho okuyizinkampani ezintathu eziphelele.) Bhaka kuze kube yilapho uncibilikile, cishe umzuzu owodwa. (3 amakhowe: 94 kilojoule, 3g fat)
I-Jump-Qala Ukulahlekelwa Isisindo Sakho Ngezinyathelo Ezi-6 Ezilula
Ama-Taquitos angu-2-2-Cheese
Ukwengeza okuphelele kumfiesta waseMexico. Awusoze udinge ukubamba ibhokisi kusukela kusigaba samafriji futhi.
Faka izindawo eziyisikhombisa zamashukela eziphuzi eziphuzi phakathi kwamathawula amabili we-paper amaminerali. I-microwave ngomzuzu, noma kuze kube yilapho kufudumala futhi kuphephile. Spread tortilla elilodwa nengxenye yomgqa we-Laughing Cow Light Creamy Ushizi waseSwitzerland; ufafaze nge-tbsp engu-1. cheddar ushizi onamafutha. Qinisekisa ngokuyikho ngaphakathi kwipayipi, bese ufaka ebhodini lokubhaka elifakwe ngesihluthulelo sokungcolisa isikhala, uhlangothi lwezingcingo phansi. (Ukuvikeleka nge-toothpick uma kudingeka.) Phinda ngama-tortillas asele. Bhaka kuma-375 degrees kuze kufike crispy, imizuzu engu-14-16. (2 taquitos: 158 amakholori, amafutha 3g)
3 - Izikhumba ze-Potato zase-Italy
Uma ungazange uzame lezi zikhumba zamazambane ezenziwe nge-pizza, ungena ekuphatheni.
Pierce ezimbili oz-oz. ukupheka amazambane izikhathi eziningana ngeforki. I-Microwave imizuzu engu-3 1/2. Amazambane e-Flip, kanye nama-microwave enye emaminithi angu-3 1/2, noma kuze kube lula. Hamba isikhathi eside, bese ugoqa u-pulp ngomusa, ushiye cishe u-1/4 intshi ngaphakathi kwesikhumba.
Bamba izikhumba emazingeni angu-375 kuze kufike crispy, imizuzu engu-12-15. Phezulu nge 1/3 indebe ye-fat-fat marinara ne-1/4 tsp. i-garlic powder. Donsa izinti ezimbili ukukhanya kwe-string ushizi zibe yizicucu, futhi uqede kalula; ufafaze phezu kwezikhumba. Bhaka kuze kufike ushizi, imizuzu engaba ngu-5. (Izikhumba ezimbili: 186 kilojoule, amafutha ayi-3.5g)
Indlela yokwenza i-Macaroni ne-Cheese ephezulu
4 - Amanzi ama-Mini azalisekile
I-meatloaf elawulwa yizinxenye igcwele ishizi? Uthole.
Letha i-skillet enkulu ehlongozwayo nge-sprayless spray kuya ekushiseni okuphakathi. Engeza izindebe eziyi-1/2 ngasinye anyanisi oqoshiwe kanye namakhowe. Pheka uphinde ugxume kuze kube lula, imizuzu engu-5-7. Dlulisela esitsheni esikhulu, bese uvala umile. Engeza 1 1/2 lbs. inkomo yenkomo enomhlabathi owomile (ama-4 amaphesenti amafutha noma ngaphansi), indebe ye-3/4 amaqanda abamhlophe noma amaqanda angenawo amafutha angenayo amafutha, i-3/4 indebe esheshayo yokupheka, i-1/2 yekhefu ye-ketchup, i-2 tsp. i-garlic eqoshiwe, 1/2 tsp. usawoti, kanye ne-1/4 tsp. umnyama omnyama. Hlanganisa kahle.
Hlanganisa ingxube ibe yi-cup-muffin ye-pan-12 ehlongozwe nge-spray spray. Sika 3 ushizi wezintambo ezikhanyayo zibe yizingcezu ezingu-4 ngalunye. Cindezela ucezu olulodwa phakathi kwendebe ngayinye, bese uyifaka ngaphakathi kwengxube yenyama. Bhaka kuma-350 degrees kuze uqine futhi unemiphetho eluhlaza, imizuzu engu-20-25. (1 isinkwa esincane: ama-kilojoule angu-137, amafutha ayi-3.5g)
Yini Okumele Uyikho Lapho Udla: Okukhethwa Okungcono Nokungalungi Kwezokudlela ku-Dieters
5 - I-Cheesy Tuna Lettuce Cups
Nansi i-tuna eningi kakhulu. Lokhu kwenza umlutha omkhulu; Kulula futhi kuyamnandi.
Hlanganisa i-2.6-oz. isikhwama se-albacore white i-tuna emanzini kanye nomgodla owodwa I-Laughing Cow Light I-Creamy Swiss ushizi; mix kuze kube yunifomu. Engeza 2 tbsp. i-red pepper bell ne-1 tbsp. u-anyanisi obomvu oqoshiwe. Amaqabunga ama-3 we-lettuce aphakathi nendawo ngayinye ka-utamatisi ngamunye. Ngokwehlukana ukwahlukanisa inhlanganisela ye-tuna phakathi kwamaqabunga. (Amakholori angu-149, amafutha ayi-3.5g)
Ukuze uthole izindlela zokupheka ezingenacala, ukudla kuthola, amathiphu 'n tricks, nokuningi, ubhalisele amahhala we-imeyili nsuku zonke noma vakashela i-Hungry Girl!